Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump Every 2 min x 4 :40 box jump step up Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5 12…
Week 11: Block 3 Warm up: 3 rds 15/12 cal cardio :30/:30 opener :30 Ring support hold 15 V-up Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 80-85% 1-3 sets Weight of choice Front Squat: Build to a 1 RM Example build up:…
Warm up: 3 sets 15/12 cal cardio 50 single under 5/5 windmill 16 starfish Strength: Squat clean + hang clean + split jerk 3x(1+1+2) RPE 8-9 (75-80%) Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 4 rds 100 du / 200 su 40-30-20-10 T2b 25 wall ball…
Warm up: 3 sets 15/12 cal cardio 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 Front plank shoulder taps Strength: Build to a 5 RM @RPE 9+ then 2×10 55-65% Dumbbell incline press: 4×8 @RPE 8-9 Metcon: 3 rds 25 Am swing 24/16k 15 Burpee over parallette 2 min…
Warm up: 3 sets 15/12 cal cardio 10 toes up RDL w.bb 10 ring row 2′ hold top pos. 0:20 hanging L-sit hold Strength: 4 sets 3 Deadlift 79% 5/5 Single leg box jump Every 2:00 x 4 0:40 Skater jump Metcon: 3 rds 30 cal cardio 6 Sand bag squat 45-70…
Warm up: 3 sets 15/12 cal row 10 overhead squat w. barbell 10/10 single arm dumbbell upright row 30” hollow hold Strength: High hang squat snatch + low hang squat snatch + squat snatch + ohs 3 x (1+1+1+1) 75-80% Front Squat: 5×3 80-85% Metcon: 15-10-5 Bar muscle up / burpee pull…
Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75% Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg lvl2: 60/40 lvl3:…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: 4 sets 12 barbell bench row 12 chin up Metcon: 4 rds 500 m run / 600 m row 5 wall climb 25 wall ball 15 t2b 75 du / 150 su Accessory: 3…
Warm up: 3 sets 15/12 cal cardio 10/10 suitcasr deadlift 20 band pull appart 20 heels over Db-Kb Strength: 3 sets 5 deadlift 76% 5/5 single leg box jump 50/40 cm Emom 8’ 0:40 jumping lunges Metcon: Buy in: 30 m hswlk 4 rds 3 bar mu / 3 burpee pull up…
Warm up: 3 sets 15/12 cal row 20 glute bridge/ 1s top pos 6 strict burpee 15/15 side plank hip touch Strength: High hang squat snatch + low hang squat snatch + snatch + ohs 3 x (1+1+1+1) Front squat : build to 3 RM today minimum 5 sets 90%+ Metcon: 21-18-15-12 Bar facing…
